The Health Benefits of Flaxseed Oil

The Health Benefits of Flaxseed Oil

There has been a lot of talk about the health benefits of flaxseed oil but many people don’t know exactly what it is and what it specifically does. Flax is a good source of plant omega-3 fatty acids, dietary fiber and other nutrients. It’s nutrient composition differs from that of other major oil seeds such as canola and sunflower. It’s important to get the facts straight to make the best choice when purchasing flaxseed oil.



What is Flax and Flaxseed Oil?

Flaxseed oil comes from the seeds of the flax plant. According to the Thomas Jefferson Agricultural Institute, a flax seed is about 40% oil by weight. Of this oil, 55% of it is omega-3 fatty acid.

Flax is unique because, traditionally, the oil hasn’t been used much. The seed, however, has been used whole, cracked, or ground into flour then used in baked products. Flax has attracted nutritionists and those seeking a healthier diet because it has a high fiber content and it is rich in potassium. Flax is often sprinkled on breakfast cereals and salads and is found in some fruit juice drinks.



After the oil is extracted from the flax seed, the “leftovers” are often fed to livestock. An interesting side note is that the use of whole flax seed as food for chickens has increased in recent years because of the omega-3 properties.

Is Flaxseed Oil the Same as Linseed Oil?

There has been some confusion between these. Flax oil is also called linseed oil which is sold in hardware stores as varnish. Flaxseed and linseed are often used interchangeably but there is an important difference. North Americans use flaxseed to describe flax when used for human consumption and linseed to describe when it has been processed for industrial purposes.

Importance of Omega-3

The “3” in  refers to the major types of fatty acids that are ingested in foods and used by our body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Once eaten, the human body converts ALA to EPA and DHA which are more readily used by the body. Omega-3 is an important component of almost all cell membranes; therefore, sufficient amounts of these fatty acids are necessary and need to be balanced to maintain good health.

A Harvard study titled, “The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary Lifestyle and Metabolic Risk Factors” revealed that an omega-3 deficiency causes an alarming 72,000-96,000 deaths annually.

Flaxseed Oil Benefits

According to the Flax Council of Canada, there are numerous benefits of which omega-3 is at the top of the list. ALA (alpha-linolenic acid) constitutes 57% of the total fatty acids in flax, making flax the richest source of ALA in the North American diet. Every tablespoon of flaxseed oil contains 8 grams of ALA, and this is a polyunsaturated fatty acid.

Flaxseed oil has been found to be beneficial for those who suffer from Crohn’s Disease and Colitis. Several studies have found that this oil seems to be able to calm the inner lining of the inflamed intestines. Another benefit exists as there is a high content of mucilage in flax and this is an effective natural laxative.



Flaxseed oil is beneficial in helping to reduce high cholesterol. It’s important to keep in mind however, that this alone cannot be totally effective in reducing cholesterol levels, an overhaul of overall diet must work in conjunction with flaxseed oil.

The risk of heart disease is lower in individuals who take flaxseed oil. Evidence indicates that those who eat a lot of ALA are less likely to suffer a fatal heart attack and it reduces high blood pressure.

Some people are afflicted with Sjogren’s syndrome, which is a dryness of the eyes. Flaxseed oil helps to improve this condition.

Flaxseed oil also helps to:

- Reduce the risk of cancer.
- Aid in the growth of healthy hair and nails.
- Promote healthy skin.
- Reduce menopause symptoms.
- Play a role in burning body fat.


Benefits of Omega-3 Supplements

Taking Flaxseed Oil

Flaxseed oil is available in liquid and soft gel capsules. This oil requires special packaging because it is easily destroyed by heat, light and oxygen. Some forms of flaxseed oil may require refrigeration.

There is a potential for side effects and interactions with medications or other dietary supplements. Flaxseed may slow down the rate your body absorbs oral medications or other nutrients if taken at the same time. It is highly advisable to seek the advice of a trained natural health practitioner before taking this supplement.

It’s also important to know the source of the flaxseed oil because some plants grown today are not what they appear to be. There are lot of genetically engineered plants that make their way into our homes and GE foods are not good for human consumption. Read more

Do Cruciferous Vegetables Harm the Thyroid?

Do Cruciferous Vegetables Harm the Thyroid?

Cruciferous vegetables contain compounds called glucosinolates; which are metabolized into isothiocyanates (ITC). These compounds have powerful protective effects against many cancers, including breast, prostate, colorectal, bladder and lung cancers.1-6 (To learn more, read “Anti-Cancer Foods: Cruciferous Vegetables”) In fact, cruciferous vegetables are protective against thyroid cancer.7,8 Concerns about potential effects of cruciferous vegetables on thyroid function arose from animal studies, followed by findings suggesting that certain breakdown products of glucosinolates could interfere with thyroid hormone synthesis or compete with iodine for uptake by the thyroid. However, this is only a hypothetical issue. The scientific consensus is that cruciferous vegetables could only be detrimental to thyroid function in cases of iodine deficiency or insufficient iodine intake.9



Iodine deficiency is a concern for those who follow a healthful, plant-based diet since it is not naturally abundant in foods, except for seafood and seaweeds. Iodized salt is the chief source of iodine in the Western diet. Vegans and others on mostly plant-based diets may have low iodine intake without supplementation, especially if they avoid salt, suggesting that supplementation is appropriate.10,11 Also, pregnant women may require a greater amount of iodine than the general population because of the iodine needs of the fetus.12

Animal studies suggested the hypothetical thyroid issue from eating very large amounts of cruciferous vegetables years ago.9 However, no human study has demonstrated a deficiency in thyroid function from consuming cruciferous vegetables.13 Only one such study seems to have been conducted as of yet; in that study, no effects on thyroid function were observed in subjects eating 150 grams of cooked Brussels sprouts daily for 4 weeks.14 Raw cruciferous vegetables have not been investigated, however the only case report relating cruciferous vegetables to thyroid harm suggests that it would be almost impossible to consume enough cruciferous to harm the thyroid. This case was that of an 88-year old woman who developed hypothyroidism after eating 1-1.5 kg (2.2-3.3 pounds) of raw bok choy every day for several months; an excessive and unreasonable intake of raw cruciferous.15 In other words, a person would have to consume an insane amount of raw cruciferous to have a negative effect on thyroid function.

Recent results from the Adventist Health Study revealed that vegan Adventists were less likely than omnivore Adventists to have hypothyroidism.13 Similarly, a 2011 study of Boston area vegetarians and vegans found that vegans had higher urinary thiocyanate (indicative of higher cruciferous intake) and lower iodine intake, but no difference in thyroid function, which was within the normal range.11 Read more

What is Vitamin B12?

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is an essential nutrient that is a member of the B-complex vitamins. B12 is the largest and most structurally complex of all known vitamins. There are several forms of vitamin B12, all of which are termed “cobalamins” because they contain the trace mineral cobalt in their nucleus structure. Some forms of B12 are not immediately bioavailable and your body must use enzymes to convert them to a usable form. However, methylcobalamin and hydroxocobalamin (5-deoxyadenosylcobalamin) forms are highly bioavailable.



Where Can You Get Vitamin B12?

Your body doesn’t make vitamin B12, you need to get it through your diet or by supplementation. It’s found mostly in foods of animal origin such as meat, fish, and eggs. Even though only bacteria and archaea can synthesize B12, animals integrate B12 into their tissues via bacterial symbiosis, which is why animal foods are naturally the richest source of B12. Fortified foods and supplements are also common sources of the nutrient.



Why You Need Vitamin B12

Vitamin B12 plays an important role in a number of ways. The body functions that rely on adequate B12 include:

Brain and nervous system health via myelin sheath function
DNA synthesis
Red blood cell formation
Healthy cell metabolism (of nearly every cell in your body)
Cardiovascular health

Individuals with the MTHFR gene mutation may be at a higher risk for elevated homocysteine levels. When homocysteine levels are higher than normal, osteoporosis, blood clots, and atherosclerosis are common symptoms. Dietary intervention via vitamin B12 supplementation (as well as folate and B6) is necessary for bringing homocysteine levels back into balance. [1]



How Much Vitamin B12 Do You Need?

The Institute of Medicine and Food and Nutrition Board — the premiere scientific health bodies officially sanctioned by the U.S. government on matters of nutrient intake — set daily recommendations of vitamin B12 for normal adults at 2.4 mcg/day, with up to 3 mcg/day for pregnant and lactating women. [2]

Keep in mind these numbers are absolute minimums. Research suggests that average vitamin B12 intake among the U.S. population is ~3.4 mcg/day, clearly above the adequate recommended daily intake. [3] Regardless, due to digestion and absorption issues, disease status, and prescription medication interference, some data suggests a sizable number of the population is B12 deficient.

The typical human body can absorb up to 1.5 mcg of vitamin B12 from food, but supplementation has been shown to allow for higher absorption rates by bypassing the digestive process. Although some will tell you that humans store between 2 to 5 mg of vitamin B12 (mostly in the liver), which can last up to five years in the absence of daily intake, I wouldn’t advise taking that chance. [4]

Are You Vitamin B12 Sufficient or Deficient?

Despite a healthy and balanced diet, physiological (genetics, disease) and environmental (medications for diabetes, etc.) factors can interfere with normal B12 absorption for many people, leading to depletion or outright deficiency.

Blood level testing is the surest diagnostic method to assess if you are B12 deficient. Here is a general guideline to follow to determine whether or not you are vitamin B12 deficient:

180-914 ng/L – Normal high/low range
450+ ng/L – Healthy/Optimal
180-400 ng/L – Conditionally low levels
150-180 ng/L – Low levels where disease symptoms start

Depending on test results and potential concurrent symptoms, other simple follow-up blood tests which indirectly test for B12 status may be suggested, including homocysteine and methylmalonic acid/MMA (levels of these molecules rise when vitamin B12 deficiency-symptoms unfold, testing of which often allows for a more thorough assessment, in conjunction with B12 testing).

Symptoms of Vitamin B12 Deficiency

Below are just some of the overt symptoms of low levels and deficiency of this crucial vitamin.

- Pernicious anemia
- Neurological impairments such as depression, confusion, disorientation, schizophrenia, ADHD
- Memory loss, Alzheimer’s/dementia, Parkinson’s, brain fog, cognitive decline, brain shrinkage
- Peripheral neuropathy
- Bowel/urinary tract incontinence
- Paresthesia (tingling in the limbs)
- Fatigue
- Loss of balance
- Fatigue
- Alzheimer’s, dementia, cognitive decline and memory loss
- Multiple sclerosis (MS) and other neurological disorders
- Mental illness (depression, anxiety, bipolar disorder, psychosis)
- Cardiovascular disease
- Learning or developmental disorders in kids
- Autism spectrum disorder
- Autoimmune disease and immune suppression
- Cancer
- Male and female infertility

Read more

Health Benefits of Plantain Leaf

Health Benefits of Plantain Leaf

Not to be confused with the banana-like fruit of the same name, the Plantago major is a green, weedy plant native to North America, Europe and Asia. Cultures around the world have used the plantain leaf (Plantago major) to help relieve health ailments for millennia. The plant is one of nine sacred herbs mentioned in the ancient Lacnunga (‘Remedies’), a collection of Anglo-Saxon medical texts. During the 1500s and 1600s, it was used by Europeans for everything from dog bites and boils to fevers and the flu [1]. The major components of plantain are iridoid glycosides (particularly aucubin), mucilage,and tannins. Together, they are believed to reduce irritation, quell harmful organisms, and exhibit expectorant actions [2].



How is Plantain Leaf Used?

Today, it is still frequently used in folk medicine. In Bosnia and Herzegovina, it is found in balms called mehlems for “urogenital tract disorders, respiratory system disorders, gastrointestinal tract disorders, skin ailments, blood system disorders, nervous system disorders, cardiovascular system disorders, and rheumatism [3].”



People in Columbia use plantain leaf to promote good health. The gastrointestinal category dominates its use in Mexico [4]. These are just a few of many examples of how plantain is used across the globe. Due to its long history of use across the globe, and recent confirmation of some of its therapeutic properties, plantain leaf is now used primarily as an herbal remedy for upper respiratory tract health.

Clinical Studies of the Plantain Leaf

Modern science is just beginning to study the effects of the plantain leaf, and studies are confirming some of these traditional uses.

The German Commission E, which is similar to the United States’ FDA but regulates herbs and their medical use, approved the internal use of plantain leaves to ease coughs and irritation of the mucous membrane which are associated with upper respiratory tract infections [5]. They found that experimental research confirmed its beneficial properties, which can help reduce the irritation of lung tissues that cause discomfort. It can also help to stimulate the immune system. They recommend the plantain plant for moderate chronic irritative cough, especially for children.

Two clinical trials in Bulgaria documented the plantain plants efficacy for chronic bronchitis [6]. It acts as a demulcent, such as pectin and glycerin, which are common ingredients in cough syrups and throat drops. Demulcents relieve minor discomfort and irritation by forming a soothing film over the affected mucous membrane.



This property can also make the plantain leaf an effective relief for coughs caused by the flu, cold, and irritation. Since demulcents can cause more mucus production in the lungs, they are more often used to relieve dry coughs. Read more

Go-to guide for healthy teas

Go-to guide for healthy teas

Every moment of every day, someone is making an unnecessary trip to see a doctor. Doctors often feel pressured to intervene with drugs and tests because so many patients are clueless and out of touch with their own body signals and imbalances. Medical doctors can only do what they know best: collect insurance reimbursement by scheduling needless tests and prescribing unnecessary drugs.

Something as simple as dehydration or malnutrition often gets blown out of proportion and treated as some far-fetched medical condition. The cycle of medical system dependence begins when people fundamentally misunderstand their own health. Most of these unnecessary doctor visits could be completely eliminated if more people understood the medicinal, restorative qualities of herbal teas.

Learning to work with individual herbs and raw teas to prevent and alleviate illness

For convenience reasons, many consumers buy pre-packaged boxes of herbal tea bags from the grocery store. These herbal blends do provide some health benefits, but in order to get the most medicinal qualities out of herbal teas, consumers should purchase each ingredient individually in its raw form. To preserve their medicinal qualities, teas should be kept dry and out of sunlight in a temperate location.

By purchasing individual herbs and teas raw, a person can closely study how each herb functions. This learned knowledge can be applied to each individual's own body and awareness when they drink the tea and assess its results. As a person becomes more comfortable using the herbs, he or she can begin to combine them into tailor-made tea mixes. Herbs can have a more healing effect (synergy) when their properties combine. Raw teas can be made on the stove in simmering hot water (not boiling) for 20 to 40 minutes. Any loose plant material can be strained using a funnel strainer or cheesecloth.

Over time, a collection is formed as people study various herbs. The potential tea combinations make up a person's own apothecary or herbal medicine cabinet. Learned knowledge combined with personal intuition can be applied to feel, foresee and prevent maladies and sicknesses before they take hold. Read more

The Truth About Male Menopause

The Truth About Male Menopause

Menopause isn’t a subject most guys are interested in. Hormonal imbalances, hot flashes, night sweats — that’s all woman stuff… right? Wrong! Sorry men, there is more than a mountain of evidence to show that the phase of life sometimes dubbed “puberty in reverse” affects both women AND men. Many men are finding out the hard way that a general decline in sexual, physical, and mental activity is more of a reality than they anticipated. Guys, take a knee — it’s time to set the record straight and have “the talk” about male menopause.



What is Male Menopause?

Male menopause is the age-related decline of hormone production and activity. [1] This brings on a spectrum of physical changes — decline in muscle mass, loss of libido, and decreased growth hormone and testosterone secretion. Testosterone deficiency can be a cause of erectile dysfunction. Low testosterone is also significantly correlated with a depressed mood and an accumulation of central and upper body fat. [2] And that’s all described as a “normal” part of aging. For men whose health isn’t the best or who suffer from chronic illnesses, the effects can be even worse. The combination of age, health status, and lifestyle factors all impact the onset and severity of male menopause symptoms. [3]

The History of Male Menopause

It’s not, nor has it ever been, a secret that middle-aged women endure an inevitable part of aging known as menopause… and that’s typically where the conversation ends. Now, however, male menopause, also known as “manopause”, has become mainstream news due to an explosion of research into the subject. But, it’s not new news.

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Writers in the nineteenth and early twentieth century wrote frequently about menopause in an effort to dispel its mysterious aura. They encouraged middle-aged women and their husbands to view it as a phase that would open the door to a more fulfilling stage of life. These same writers often compared female menopause to similar issues that men experience and attempted to portray “male menopause” in an optimistic light. [4] Call me crazy, but it doesn’t sound like a chat that would appeal to most men.

Turns out, it didn’t. Although male menopause is referenced in medical texts from the late 1930’s to 1950’s, it virtually disappeared from the medical field’s radar until the 1990’s when the subject was revived. [5]

When Does Male Menopause Happen?

Unlike female menopause which may be marked by “firm” stop and start times, male menopause is much more of a gradual process that can go on for years, even decades. [6] Although it’s rare, andropause can affect some men as early as their 20’s. However, it’s much more common in men age 30-75 for whom testosterone levels drop up to 50%. In fact, at least half of men older than 50 suffer low levels of testosterone.

Associated Health Problems

Physical changes from andropause aren’t limited to embarrassing sexual problems. In fact, that might be the least of it. Coronary heart disease, for example, has been linked to lower testosterone levels. [7] And, although there is a significant need for further research, the University of Texas Medical Branch School of Nursing warns that male menopause is one of a few conditions that may increase a man’s risk for developing breast cancer. Yes, breast cancer — another condition thought to only affect women. Guys, it’s time to wake up! [8]

What Can Be Done?

Some research shows that testosterone supplementation can increase muscle mass, strength, and lower cholesterol levels. Sounds great, right? Not so fast. Testosterone supplements have been linked to serious health problems, including heart damage. [9] In my opinion, they’re completely not worth the risk.



Honestly, you don’t need them anyway. An antioxidant-rich diet, exercise, and plenty of sleep are the most powerful ways to decrease the rate at which the body ages. The more active a man is into old age, the less of an impact male menopause is likely to have on his quality of life. Problems like decreased energy, low libido, and cognitive dysfunction can be prevented at some level by participating in a healthy lifestyle. [10] Herbs like ashwagandha and tribulus terrestris may also provide additional nutritional support. Read more

7 Important Functions of Vitamin B12

7 Important Functions of Vitamin B12

t’s estimated nearly 40% of the American population suffers from B12 levels that are too low. [1] With low B12 levels, your brain doesn’t work quite right and more often than not you’re suffering from chronic fatigue. But vitamin B12 does more than just support healthy energy levels. Its multiplexity of functionality is mirrored in its wide range of health benefits. The question is, are you getting enough?



The Seven Most Important Functions of Vitamin B12

Many people receive vitamin B12 injections on a regular basis to provide a boost in their energy levels. While it’s true that B12 does support energy, that’s not the entire picture. Here’s 7 functions of vitamin B12 and why you need this crucial nutrient.



1. Supports Energy

Vitamin B12 plays a key role in how your body creates energy. It keeps your cells fed, happy, and healthy. Without it, your cells get hungry and you feel weak, tired, and like you’re dragging all the time. The nutrient releases energy into the cell and provides you with the appropriate balance you need for thinking and moving throughout your day.



2. Protects the Heart

Your heart and entire cardiovascular system needs B12. One of its jobs is to remove a dangerous protein called homocysteine from the blood. If homocysteine is allowed to roam through blood, it damages your arteries leading to inflammation and heart disease. Get enough B12 and you’ll keep homocysteine levels down and your heart happy.

3. Your Bones Need It

Studies have found patients with osteoporosis have higher levels of homocysteine and low levels of B12 than people with strong, healthy bones. [2] Could B12 be a viable adjunct to future osteoporosis approaches? If you suffer from osteoporosis or similar bone issues, speak to your doctor about getting your vitamin B12 levels tested.

4. Prevents Nerve Damage

Your nerves have a protective covering to keep them safe from toxins and free radicals in your blood. Without these coverings, called myelin sheaths, exposed nerves get damaged and may even die. These dead nerves disrupt signals to and from the brain and may play a role in nerve-related conditions. Vitamin B12 supports the way your body replenishes this protective covering.

5. Improves Mood and Outlook

Your brain uses a chemical called serotonin to regulate your mood. If you aren’t getting enough B12, you may find yourself feeling down. One study of diabetic patients experiencing side effects of depression from Metformin found those who took B12 enjoyed a more positive outlook. [3]

6. Protects Brain Health

Researchers have noted Alzheimer’s patients have much lower levels of B12 than those of a similar age who have sharp, clear memory. In the same way B12 helps protect nerve cells, it helps protect the myelin sheaths of brain cells that are often lacking in Alzheimer’s patients. Some research suggests that cobalamin deficiency may cause a type of dementia in elderly patients that is in fact reversible with the right nutritional intervention. [4] Read more